You can find carbohydrates in a number of foods, such as starchy vegetables and grains.

There is no evidence that claims that this diet is undoubtedly effective and safe. Indeed, carbohydrates are necessary in a healthy diet.

Carbohydrates give the body the fuel it needs to keep going through energy. When carbs are broken down in the body, they turn in to glucose, causing blood sugar levels to rise. When this happens, your body triggers and insulin release so that it can use the glucose in its cells.

While some of this glucose is used for our activities, the extra glucose is converted into fat. This is why some claim that a low carb diet can help you lose weight.

The recommended daily intake is currently at 130-225g, according to the Dietary Guidelines for Americans. For an average low carb diet, you are looking at consuming around 60-130g of carbohydrates a day.

What Are The Side Effects And How Can You Avoid Them?

With a low carb diet, you may experience low blood sugar or hypoglycemia. If this happens, you may have headaches, tired more easily or unable to concentrate.

Also, your digestive system can easily become affected. With a low carb diet, constipation is one of the commonly reported side effects.

Make sure that you eat a wide range of fruit and vegetables to offset any deficiencies that you might get when limiting your carb intake.

To best avoid constipation, make sure that you introduce a variety of vegetables that are high in fiber, like artichokes, peas and broccoli.

This is why a low carbohydrate diet must be closely monitored by a doctor.

What The﻿﻿ ﻿﻿Studies Say

There are many theories as to why the low carb diet has its effect on weight loss.

One theory is that insulin is needed less. And as insulin helps to store sugars as fat, eating less carbohydrates leads to weight loss.

There are some studies that show that eating a diet low in carbohydrates can help with weight management.

A studyin the New England Journal of Medicine found that its participants lost more weight eating a low carb diet than a low fat diet. Within 6months, obese participants lost between 5.8 and 8.6kg compared to 1.9 and 4.2kg on the low fat diet. They also saw an increase in insulin sensitivity on the low carb diet, which could mean that their body will store less fat in the future.

A studypublished in the same journal in 2003 found a 4% difference in weight loss compared to a conventional diet after 6 months. But when the participants were checked again after one year, there was no significant difference.

A studyin 2007’s Obesity journal found that the diet had a significant positive effect on low mood, fatigue and hunger, more so than when compared to individuals on a low fat diet.

Best Things To Eat On A Low Carb Diet!

Per week:

Approximately 8oz of nuts and seeds (almonds, walnuts and pumpkin and sunflower seeds are the best)

Things To Avoid On A Low Carb Diet

Fruit juices (try to get your fruit intake from whole foods only, or make your own smoothies)

Gluten grains (bread and pasta, wheat, barley, spelt)

Trans or unhealthy fats (hydrogenated oil)

Your Low Carb Meal Guide

Remember that this is a low carb diet, not a no carb diet!

So throw in some sweet potatoes, brown rice and lentils too, as carbohydrates are still an integral part of a balanced meal.

You will crave carbohydrates by cutting them out of your diet completely. So try to incorporate them into 1 or 2 of your weekly meals.

Vegetarians should enhance their use of dairy products such as eggs, yogurt, grass-fed butter and cheese. Instead of meat and fish, to keep their protein and fat intake up.

​Vegans may experience a vitamin B12 deficiency more easily that others.

So be careful. You can find vitamin B12 in supplements or in food that is fortified with it. Consider adopting a mid-to-low carb diet, so that you can eat fortified breakfast cereals and fortified yeast extract in pastas.

How to ﻿Stay ﻿On Track When You’re Going Out

In most restaurants there is the likelihood that it will be, but make sure to ask that your meal be cooked with real butter where possible.

Go for the fish, steak or chicken option for your main meal, ask them politely to swap out anything that doesn’t adhere to the diet (like fries) with fresh, seasonal vegetables.

Pick something filling so you’ll be less likely to give in to dessert temptation.

Politely pass on the complimentary bread.

Drink still or sparkling water.

If you do slip up, remember that it isn’t the end of the world and it doesn’t mean that you ate unhealthily. Just get back to your eating plan when you are home. This diet needs to be incorporated into your lifestyle, so you need to be able to enjoy it and indulge every now and again.

Final Thoughts

The most important thing is to find a diet that suits you, and one that you will stick with. If you enjoy the food that you eat on a certain diet, you are more likely to continue to diet this way.

A dietician will be the best person to help you make the decision as to which diet is right for you. If you have problems controlling your blood sugar levels or suffer with kidney and heart troubles, you are advised to speak with a healthcare professional.

Making a change in your diet will not produce rapid results. You will have to wait around 4-6 months to start seeing the benefits as your body gets over the initial shock and adapts to your change in lifestyle.

The only way to lose weight is to burn more calories than you consume. As long as you do not exceed the recommended allowance of calories on this diet and you exercise regularly, you should see a change in weight.